Grocery Store Helpers – Travel Tip

by | Jan 3, 2020 | Tips And Techniques | 0 comments

Photo: Ella Olsson on Unsplash


Can one continue to eat well on the run without a kitchen?
Here’s one strategy this chef uses, especially when on the road.

On a recent trip to Minnesota, I was reminded of the challenges of eating well when routines are upended.  Although I enjoyed several wonderfully healthy meals, the visit took an unexpected turn which presented some inherent food challenges.

One resource I find particularly helpful when traveling is what I call “Grocery Store Helpers”. Grocery stores offer many delicious snack and meal options that are easy to take out and greatly support the desire to eat well. I make it part of my travel routine to stop by a grocery store soon after arriving to pick up a few things.  This approach helps me feel better during my trip and also lowers my overall food costs, which is an added bonus.

Produce, Refrigerated Sections, and Center Aisles –
Check the produce, refrigerated, and center aisles for a variety of fresh and ready-made items.

  • Cheese + Whole Grain or Rice Crackers
  • Veggies + Dip or Hummus
  • Salads + Vinaigrette
  • Guacamole or Salsa + Tortilla Chips
  • Seasoned Chickpeas
  • Yogurt and Kefir (dairy or non-dairy varieties)
  • Nuts and Seeds
  • Nut Butter + Whole Grain or Rice Crackers or Apple Slices
  • Fresh and Dried Fruit
  • Hard-boiled Eggs
  • Pickled Vegetables
  • Soups
  • Whole grain or gluten-free buns or pita
  • Snack Bars
  • Plain Water or Sparkling Water
  • Green or Herbal Tea Bags


From the Deli Counter –
Grocery store and co-op delis offer a variety of ready-made options including vegetarian, vegan and gluten-free.

  • Indian Entrees + Brown Rice or Quinoa
  • Build-A-Bowl + Brown Rice or Quinoa
  • Grilled or Sautéed Meat, Fish, Seafood
  • Roasted or Grilled Veggies
  • Whole Grain Salads
  • Green or Vegetable Salads
  • Deviled Eggs
  • Soup and Chili
  • Rotisserie Chicken
  • No added sugar, low or non-processed meats, such as turkey or chicken
    (I make roll-ups with mayo, hummus, or tzatziki sauce + spinach, super greens or grilled veggies.)


Look For –

  • No added sugar
  • Low sodium
  • Low or minimally processed
  • Real ingredients (real food), avoid additives


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